Butternut Squash — Nutrition & Calories
Butternut Squash per 100g: 45 cal · 1g protein · 12g carbs · 2g fat · 2g fiber. Sweet winter squash extremely high in vitamin A.
Butternut Squash contains 45 calories per 100g serving — 1g protein, 12g carbs, 2g fat, 2g fiber, 50mg sodium. Per 100g: 45 calories. Vegan. Higher in carbs. Gluten-free. Sweet winter squash extremely high in vitamin A.
Butternut Squash Macros (per 100g)
Butternut Squash Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 45 cal | 1.0g | 12.0g | 2.0g |
| 100g | 45 cal | 1.0g | 12.0g | 2.0g |
| 200g | 90 cal | 2.0g | 24.0g | 4.0g |
| 1 cup (~240g) | 108 cal | 2.4g | 28.8g | 4.8g |
| 1 oz (28g) | 13 cal | 0.3g | 3.4g | 0.6g |
Burn Off Butternut Squash (45 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 45 calories from Butternut Squash:
- Walking (3 mph)10 min
- Running (6 mph)4 min
- Cycling (moderate)5 min
- Swimming (moderate)6 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Butternut Squash?
Butternut Squash contains 45 calories per 100g serving. That's 45 calories per 100g, or 108 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Butternut Squash?
Butternut Squash has 1g of protein per 100g (1.0g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Butternut Squash suitable for keto diet?
Butternut Squash contains 12g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Butternut Squash suitable for vegans?
Yes, Butternut Squash is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Butternut Squash?
Per 100g: 45 calories, 1g protein (9% cal), 12g carbs (107% cal), 2g fat (40% cal). Fiber: 2g. Sodium: 50mg.
How much Butternut Squash should I eat to lose weight?
For weight loss, Butternut Squash fits a calorie deficit if portioned. A typical 500 cal/day deficit means Butternut Squash can comprise up to 1111g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.